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Dumbbells

By @

https://www.youtube.com/watch?v=l0gDqsSUtWo&feature=youtu.be

https://www.youtube.com/watch?v=l0gDqsSUtWo&feature=youtu.be

Warm up

10 reps

Arm Circles (ea. Direction)

10 reps

Upper Body Rotations

10 reps

10 reps

10 reps

Front/back Leg Swings

10 reps

10 reps

10 reps

Down Dog-up Dog

10 reps

Lizard Lunge Twist Reach

10 reps

60 s

Side Plank Left

30 s

Side Plank Right

30 s

10 reps

Running In Place

20 reps

15 reps

15 reps

Side To Side Jumps

15 reps

Rest 90 seconds

Workout

Dumbbell Cleans

3-8 reps

3-8 reps

3-8 reps

Rest 90 seconds

Dumbbell Cleans

3-8 reps

3-8 reps

3-8 reps

Rest 90 seconds

Dumbbell Cleans

3-8 reps

3-8 reps

3-8 reps

Rest 90 seconds

5-10 reps

Bent Over Row (barbell)

5-10 reps

Reverse Lunge Left

5-10 reps

Reverse Lunge Right

5-10 reps

Rest 60 seconds

5-10 reps

Bent Over Row (barbell)

5-10 reps

Reverse Lunge Left

5-10 reps

Reverse Lunge Right

5-10 reps

Rest 60 seconds

5-10 reps

Bent Over Row (barbell)

5-10 reps

Reverse Lunge Left

5-10 reps

Reverse Lunge Right

5-10 reps

Rest 60 seconds

5-10 reps

5-10 reps

Reverse Lunge Left

5-10 reps

Reverse Lunge Right

5-10 reps

Rest 60 seconds

5-10 reps

5-10 reps

Reverse Lunge Left

5-10 reps

Reverse Lunge Right

5-10 reps

Rest 60 seconds

Dumbbell Snatch Ea. Side

5-10 reps

30-60 s

Get Up Sit Ups Ea. Side

5-10 reps

5-10 reps

Rest 60 seconds

Dumbbell Snatch Ea. Side

5-10 reps

30-60 s

Get Up Sit Ups Ea. Side

5-10 reps

5-10 reps

Rest 60 seconds

Split Stance Alternating Hammer Curls

5-10 reps

Split Stance Alternating Shoulder Press

5-10 reps

10-20 reps

Squat Curl To Press

5-10 reps

Rest 60 seconds

Split Stance Alternating Hammer Curls

5-10 reps

Split Stance Alternating Shoulder Press

5-10 reps

10-20 reps

Squat Curl To Press

5-10 reps

Rest 60 seconds